Saturday, December 8, 2012

Location: Harvest Bible Chapel York Region parking lot (map)
Date: Saturday, December 8, 2012
Time: 9:30 a.m.-10:30 a.m.

Spiritual WOD:

 

Hebrews 12:1-2 says, "Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God."

 

During the workout, 

1. Reflect on the perseverance of Jesus Christ and let His endurance fuel your workout; and,
2. Think about what weight you need to lay aside and what area in your life you need to persevere through. We'll share and pray after our workout.

Physical WOD (teams of 2 or 3):

 

One partner does a "suicide" (#1) while the other partner accumulates as many reps of another exercise (#2). Switch before moving to next pair of exercise.
 

20 mins of work:
 

A.1. Suicide (running)

A.2. Air squats
 

B.1. Suicides (frog jump)

B.2. Push-ups
 

C.1. Suicides (bear crawl)

C.2. Burpees
 

*optional: record # total reps for both partners for each movement

**for teams of 3: each person does "suicide" twice - only one person can accumulate reps at a time

Team Training - Week 8 Dec. 1/12

Date: Saturday, December 1, 2012
Time: 9:30 a.m.-10:30 a.m.
Location: Meet at Harvest Bible Chapel York Region parking lot

Spirit WOD:
1 Peter 1:6,7
In this you rejoice, though now for a little while, if necessary, you have been grieved by various trials, so that the tested genuineness of your faith—more precious than gold that perishes though it is tested by fire—may be found to result in praise and glory and honor at the revelation of Jesus Christ.

Body WOD:

Team Warmup:
1 Lap
100 Jumping Jacks
50 Body Squats
25 Push ups

Snowy Blitz

1 set =:
3 laps around designated pylons
2 Side to side, agility steps on speed later
1 Suicide

Repeat for 20 mins straight

How many sets can we do in 20 minutes!

Saturday, November 24, 2012

Location: Harvest Bible Chapel York Region parking lot (map)
Date: Saturday, November 24, 2012
Time: 7 a.m.-8 a.m.

WOD - Body

Warm-up

Tabata circuit
1. Jump squats
2. Mountain climber push-ups
3. Jumping lunges
4. Sprints

Post scores below (totals for each exercise, e.g. "40-30-50-20", 40 jump squats, 30 mountain climber push-ups, 50 jumping lunges, 20 sprints).

Cool down

WOD - Spirit

"I believe God made me for a purpose. But He also made me fast, and when I run I feel His pleasure."
-- Eric Liddell

"Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ."
-- Colossians 3:23-24

Eric Liddell talks about feeling God's pleasure when he runs. What is one area of your life where you express your delight in God?

Paul encourages the Colossians to keep an upward focus in everything they do. What is one area of your life where you need to realign your focus?

Team Training 6: November 17, 2012

Details:

Date: Saturday, November 17, 2012
Time: 11:00am - 12:00pm
Location: Meet at Harvest Bible Chapel York Region parking lot

Workout of the Day (WOD) Spirit:

James 1:21
Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.

When we looked at being hearers and doers of the Word, we needed to examine ourselves and become people of action not just empty words. We've been equipped with the gospel and now we see that it is in humility that accept the saving work of Christ Jesus and are transformed from the mind to the body, and the spirit.

WOD Body:
The Rundown (Timed)

1 Suicide between each exercise
25 Jump Squats
20 Burpees
15 Push Ups
10 Knees to Elbows (right and left)
5 Consecutive Suicides Runs

Post Time:

1st Team Training - Reloaded! - November 10, 2012

Details:

Date: Saturday, November 10, 2012

Time: 7 a.m.-8 a.m. (right before Men's Breakfast!)

Location: Meet at Harvest Bible Chapel York Region parking lot

WOD - Spirit: Taken from James 1:22-25 (after workout)

But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.

WOD - Body

20 mins AMRAP (as many reps as possible)
Burpees
5-10-15-20- ...

1 suicide in between each set of burpees. Your score is the total number of burpees accumulated after 20 minutes.

Post score below. (compare to Oct 13, 2012 workout)

Example: 5/15 = 5 reps of burpees completed for the set of 15's. Total = 5 + 10 + 5 = 20. Post "5/15, 20 burpees".

Team Training 4: November 3, 2012

Details:

Date: Saturday, October 20, 2012
Time: 9:30 a.m.-10:30 a.m.
Location: Meet at Harvest Bible Chapel York Region parking lot

Team Workout: Rain or Shine or Storm
Team Devotion: Get ready for some Proverbs 27:17

Team Warmup:
1 Lap
50 Jumping Jacks
25 Body Squats
15 Push ups

Sandy Blitz

1 set =:
3 laps around designated pylons
2 Side to side, agility steps on speed later
1 Suicide

Repeat for 20 mins straight

How many sets can we do in 20 minutes
Post time below:

Team Training 3: October 27, 2012

Location: Harvest Bible Chapel York Region parking lot (map)
Date: Saturday, October 27, 2012
Time: 9:30 a.m.-10:30 a.m.

Join us this Saturday for a team training session (workout + devo). All are welcomed!

Devotion will be based on this passage: 1 Timothy 6:11-12. Check it out!

Here's the workout planned for this Saturday:

Warm-up
- Dynamic stretches
- Bear crawl (x5)*
*1 length = width of parking lot; after each length, sprint back and wait for rest of team; start each crawl together

Workout: Tabata circuit
Tabata: 8 rounds / exercise; each round is 20 s work, 10 s rest; 1 min full rest between each exercise

Exercises:
1. Jump squats
2. Mountain climber push-ups
3. Jumping lunges
4. Sprints

Post scores below.

Your score should consist of 4 numbers showing total reps for each exercise. For example, "100-80-50-50" means 100 jump squats, 80 mountain climber push-ups, 50 jumping lunges, 50 sprints. Rep scheme for each exercise will be explained Saturday.

Team Training Sesh 2: Saturday Oct. 20, 2012

WOD for Saturday, Oct. 20: post Men's Ministry. (Open to everyone)


Details:

Date: Saturday, October 20, 2012

Time: 9:30 a.m.-10:30 a.m.

Location: Meet at Harvest Bible Chapel York Region parking lot

Workout:

The Rundown (Timed)

1 Suicide between each exercise
25 Jump Squats
20 Burpees
15 Push Ups
10 Knees to Elbows (right and left)
5 Consecutive Suicides Runs

Post Time:

Devotion: 2 Timothy 2:1-7

As Paul writes to Timothy, the analogy of a Soldier, athlete and farmer arise. We see that our strength comes from the grace of God, and what we have been given in this strength is the saving gospel of Christ (Romans 1:16). The image of a soldier is that of a servant of Christ, disciplined to obey the directions of his leader. As an athlete and a farmer, we see similar imagery that demonstrates the hard work we put in for our Lord, will bear fruit. This fruit is that of the Gospel of grace being shared and many coming to saving faith, but can correlate with the work we put in together to train our bodies, there will be fruit. Not everlasting but for the time now, so as we know bodily training is of some value but godliness for value in every way.

First Team Training - Oct 13, 2012

Details:

Date: Saturday, October 13, 2012

Time: 9:30 a.m.-10:30 a.m.

Location: Meet at Harvest Bible Chapel York Region parking lot

Workout:

20 mins AMRAP (as many reps as possible)
Burpees
5-10-15-20- ...

1 suicide in between each set of burpees. Your score is the total number of burpees accumulated after 20 minutes.

Post score below.

Example: 5/15 = 5 reps of burpees completed for the set of 15's. Total = 5 + 10 + 5 = 20. Post "5/15, 20 burpees".

First post! (+ First Team Training!)

Welcome to The Repenters Tough Mudder training blog. Check out the "About us" page for more info about us.

On this blog, you'll find:

- Team and individual Workouts of the Week (WOW)

- Team devotionals

- Advice and tips 

Join us as we train together for the 2013 Toronto Tough Mudder. You can find out more info on how to join us on the "About us" page.

A few announcements / call-outs:

1. Sign up before Sept 15th to take advantage of a super-early bird discount, and use discount code "MudderSept2013" to save $10. Join our team, "The Repenters". E-mail me and I'll send you the password to join.

2. Blog / website layout is not the greatest. If you have any ideas / suggestions, please let me know.

3. Check out our overall training plan here. This will guide the individual and team workouts we'll be sending out. Let us know if you have any comments or questions.

.... and finally
 

First Team Training

Date: Saturday, October 13, 2012

Time: 9:30 a.m.-10:30 a.m.

Location: Meet at Harvest Bible Chapel York Region parking lot

 

At this point, workouts will not exceed 1 hour. Two hours are allocated to include time for sharing and prayer. Our physical training sessions will start exceeding an hour once we enter the third phase of training.